Heavy WB and Snatches

 

7/26/2017

 

WARM UP:

 

STRENGTH: Deadlift

  • Work on establishing a HEAVY single, this is NOT a 1RM.
  • Time Cap: 10 Minutes.

 

METCON:

Karen + Snatches

For time:

  • 150 Wall Balls (30/20)
  • Every 15 reps, perform 5 x Hang Power Snatches (115/75)

 

 

5 x Total Body Rounds and Snatch Work

 

7/25/2017

 

WARM UP:

 

METCON: 

5 Rounds of:

  • 5 x Pull-Ups
  • 10 x HR at the bottom Push-Ups
  • 15 x Box Jumps (24/20)
  • 20 x Strict Sit-Ups
  • 25 x Air Squats – FULL R.O.M! Use medball if unsure.
  • 200m Sprint

 

 

SKILL:

SNATCH

  • Do NOT go heavy.
  • Work on technique
  • Focus on speed.
  • Lots of perfect reps!

 

 

Loading Legs Monday

 

7/24/2017

 

Athletes, friendly reminder that dues are due on or before the 1st.

 

WARM UP:

 

STRENGTH: 

Front Squats: 1 – 5 – 1 – 5 – 1 – 5 – 1

  • 1 – Establish a HEAVY single (1RM)
    • Push for your heaviest single each time.
  • 5 – Establish a HEAVY 5 reps.

Time Cap: 25

 

METCON:

E.M.O.M x 10

  • 3 x Power Cleans (155/105)
  • 5 x Wall Balls (20/14)
  • 7 x Burpee

If you struggle to finish your round, drop to 6..5..4 Burpees.

It’s Just 3 Burpees…. on REPEAT!

 

4/22/2017

 

METCON:

3 Rounds For Time Of:

  • 10 x Wall Balls (20/14)
  • 10 x Hang Cleans (95/65)
  • 10 x Pull-Ups
  • 10 x Deadlifts (95/65)
  • 10 x Push-Ups
  • 10 x Box Jumps (24/20 in)
  • 10 x Kettlebell Swings (53/35)
  • 10 x Jumping Air Squats
  • 10 x Thrusters (95/65)
  • 10 x Double-Unders
  • 10 x Sit-Ups
  • After each movement perform 3 x Burpees

A Lot of Power Here!

 

7/21/2017

 

WARM UP:

 

STRENGTH:

Establish a heavy complex of:

  • 1 x Power Snatch
  • 1 x Hang Power Snatch
  • 1 x OHS

 

 

METCON:

5 Rounds of:

  • 12 x Snatch Grip Deadlift
  • 9 x Hang Power Snatch
  • 6 x OHS
  • Wt. (115/75)

 

Open Gym -Or- Running

 

7/20/2017

 

WARM UP:

 

OPEN GYM:

  • Work on technique, skill, or any lift.
  • Go heavy, light, fast, or slow.

 

RUNNING WORK:

  • E. 3M. O. M x 4
  • Sprint 400m.
  • Record each rounds remaining time.

REST 2 Minutes

  • E. 4M. O. M x 4
  • Sprint 600m
  • Record each rounds remaining time.

REST 2 Minutes

  • 1 Mile for time.

Upper Body Blowout

 

7/19/2017

 

WARM UP:

 

STRENGTH/METCON:

For Time, complete all:

  • 50-30-10: Bench Press (135/95)
  • 25-15-5: Pull Ups

and then…..

  • 50-30-10: Double Unders
  • 50-30-10: Strict Sit-Ups

and then….

  • 50-30-10: Strict Shoulder Press (65/45)
  • 25-15-5: Hang High Bar Pull (65/45)

and then….

  • 50-30-10: Double Unders
  • 50-30-10: Strict Sit-Ups

______BONUS_________

  • 50-30-10: KBS (53/35)
  • 25-15-5: KB Rows (53/35) *Each side*